7.24.2020Metcon (Time)Dougie - 40 min CAP Buy In 1 Mile Then 7 RFT 11 thrusters 95/65 5 Strict Pull Ups 12 KBS 53/35 21 Burpees [...]

7.23.2020Skill Workhandstands Tabata Handstand holdMetcon (Time)min 0-6 4 RFT 8 Toes To bar 8 Box Jump Over 24/20"Metcon (Time)min 6-12 Row 1000M/800M (men/women)Metcon (Time)min 12-18 [...]

7.22.2020Accessory WorkZoom & equipment free 4x6 curtsey squat bulgarian split squat romanian deadlift hamstring curlsBack Squat (3 @ 75%, 3 @ 80%, max @ 85%)Metcon [...]

7.21.2020Accessory Workzoom and Equipment free workout 5x6 Overhead Squats snatch balance snatch 3x15 Glute Bridge with 2 second squeeze at topSnatch (7x1 record heaviest)Metcon (Time)4 [...]

7.20.2020Accessory Workzoom & equipment free workouts: 5x 8 front raise 8 push ups 8 arm circles forward, 8 backwards 8 object high pullShoulder Press (3 [...]

7.19.2020Accessory WorkZoom and at home 3x10 Bulgarian split squat each leg Stiff legged deadlift weighted pause squats - 3 second hold at the bottomDeadlift (5@ [...]

7.18.2020400m Run (Time)Max Effort 400m Runrest and repeat 3 times - record fastest timeMetcon (Time)min 0-4 Bike 50/40 caloriesMetcon (Time)min 4-8 for time 50 burpeesMetcon [...]

7.17.2020Metcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch 35/26 (rx+) 53/35 20 sit ups 20 mountain [...]

7.16.2020Accessory Workzoom & at home 5x 8 HSPU 8 Front raise 8 arm circles forward 8 arm circles backwardsShoulder Press (5@ 70%, 5@ 75%, max [...]

7.15.2019Accessory Workzoom and at home wod: 3x10 hanstring curl 3x 20 glute bridge with 3 second pause on top 3x10 air squat with 5 second [...]